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Low FODMAP Ginger Tea

Three-ingredient Low FODMAP Ginger Tea – a soothing cup of freshly grated ginger steeped in hot water and sweetened with a touch of maple syrup.

Have you ever had ginger tea before? I had never heard of it until I went to Santosha for yoga teacher training. It’s said to be one of the world’s oldest beverages and has been widely recommended by Eastern medicine practitioners for centuries.

Ginger is thought to have many health benefits including reducing inflammation (1), relieving menstrual discomfort (2), and supporting the digestive system (3)(4). And, it happens to be low FODMAP! In fact, there were no FODMAPs detected in ginger when it was tested by Monash University.

I love the flavor and sharpness of fresh ginger and use it often in my cooking, but never thought to put it into drinks. It wasn’t until I started going to Ginger and Jamu, the cafe right downstairs from our training, where my fellow yoga students and I tried it. It quickly became my nightly beverage of choice.

I’ve read it’s much more common (and traditional) to sweeten ginger tea with honey. However, being that honey is high in FODMAPs, I turned to my go-to low FODMAP honey substitute, maple syrup, for this low FODMAP ginger tea. It’s sweet, but not too sweet. Just the way I like it.

Ginger Tea Tips

The ginger flavor will intensify the longer the tea sits. Personally, I don’t mind this, but you can strain the ginger out of the tea after letting it steep to help maintain a consistent flavor while you enjoy it. I don’t have one, but I imagine a reusable tea strainer would work great.

If you don’t strain it, there will be ginger pieces at the bottom which are safe to consume. However, I usually don’t. Instead, I will drink the tea until there is about an inch of liquid remaining (which contains most of the ginger) and discard it.

Kitchen gadgets I use to make this low FODMAP ginger tea include a cheese grater for the ginger and an electric kettle for my hot water. If you’re a tea drinker and don’t have an electric kettle, I highly recommend getting one. I love mine! It heats up super quick and helps reduce the number of dirty dishes I create. 🙂